Shoulder Press (6×6)

*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 36 reps or as many as manageable throughout the 15 minutes

Or…

Seated Shoulder Press (5×8)

Fitness:

Every 3 Minutes For 12 Minutes (5 Sets) Complete:

8 Seated Press @ 55-65%

12 Barbell Rows

15 DB Bent Over Flies

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

5 Toes to Bar

10 Push-ups

15 KB Swings (53/35)

*RX+ HSPU

*Level 2 – Hanging Knee Raises and KB Swings (45/25)

*Level 1 – Sit-ups and KB Swings (35/20)

*Athlete Notes – Goal is 7-10 rounds. You should be able to cycle through rounds in 1:30-2:00. String together toes to bar or go quick singles. KB Swings should be unbroken for the majority of the workout.